Month: November 2017

CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 25m High Kicks

– 25m Side to Side Lunges

– 25m Fanny Kickers

– 25m Inch Worms

Four Rounds

– 5 Single Legged Deadlifts (Each leg)

– 5 Burpee Broad Jumps

Note: No weight.

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Gymnastics

Five Rounds

– 45 Seconds of Muscle-Up Negatives

Weightlifting

Shoulder Press (5 x 3 @ 32×1)

WOD

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

Finisher

Aerobic Add-on or Pullup Add-on

CrossFit Montgomery – CF

Warm-up

Two Rounds

– 200m Run

– 5 Inch Worms

– 10 Squat Thrusts

– 15 Mountain Climbers (each)

Fascia Conditioning – Anterior (No Measure)

Skill

L-Sit Progression

– Feet Supported

– Tucked L-Sit

– Single Leg L-Sit

– Double Leg L-Sit

Apparatus Scaling for L-Sits (Easiest to hardest):

– Between two jump boxes

– Paralletes

– Floor

– Rings (Performed correctly the rings are turned outward.

WOD

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Snatch Grip Deadlift
Score: completed rounds plus weight.

Metcon

B: Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Note: Handstands are kick into handstand only, no pushup.

Finisher

Aerobic Add-On or Anabolic Add-On

CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.
3 x 20 reps of each

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– Hang Squat Snatch + 1 Lunge Each Leg

WOD

Metcon (Time)

10 Rounds for Time

– 5 Power Clean (135#/95#)

– 5 Pullups

CrossFit Montgomery – CF

Warm-up

– 400m Run

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

Five Rounds

– 5 Back Squats @ 51X1
Tempo squats:

– 5 seconds down

– 1 second pause at bottom

– explode up

– 1 second pause at top

Test

B: AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders

Finisher

Aerobic Add-On or Pullup Add-On

CrossFit Montgomery – CF

Warm-up

-500m Row

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

Thanksgiving with the Girls (Time)

For Time:

Angie’s House

– 20 Pull-ups

– 20 Push-ups

– 20 Sit Ups

– 20 Air Squats

Helen’s House

– 400 m Run

– 21 Kettlebell Swings (24kg/16kg)

– 12 Pull-ups

Fran’s House

– 15 Thrusters (95#/65#)

– 15 Pullups

Nancy’s House

– 400 m Run

– 15 Overhead Squats (95#/65#)

Grace/Isabel’s House

– 10 Ground To Overheads (135#/95#)

Kelly’s House

– 400 m Run

– 30 Box Jumps (24″/20″)

– 30 Wall Balls (20#/14#)

CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– Snatch Balance

WOD

Metcon (Time)

10 Rounds for Time

– 3 Deadlift (275#/185#)

– 6 Push Press (135#/95#)

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Metcon (AMRAP – Rounds and Reps)

15:00

– 1 Snatch + Max Unbroken OHS
Scoring: Weight + Reps of OHS

Metcon

3k Row (Time)

For Time:

– 3k Row

Finisher

Aerobic Add-On or Anabolic Add-On

CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 25m High Kicks

– 25m Side to Side Lunges

– 25m Fanny Kickers

– 25m Inch Worms

Four Rounds

– 5 Single Legged Deadlifts (Each leg)

– 5 Burpee Broad Jumps

Note: No weight.

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Gymnastics

Five Rounds

– 45 Seconds of Muscle-Up Negatives

WOD

Finisher

Aerobic Add-on or Pullup Add-on

Death By 10 Meters (AMRAP – Rounds and Reps)

EMOM

– 10m Run

Note: Add 10m each minute

CrossFit Montgomery – CF

Warm-up

Two Rounds

– 200m Run

– 5 Inch Worms

– 10 Squat Thrusts

– 15 Mountain Climbers (each)

Fascia Conditioning – Anterior (No Measure)

Skill

L-Sit Progression

– Feet Supported

– Tucked L-Sit

– Single Leg L-Sit

– Double Leg L-Sit

Apparatus Scaling for L-Sits (Easiest to hardest):

– Between two jump boxes

– Paralletes

– Floor

– Rings (Performed correctly the rings are turned outward.

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#